Mind Pump: Raw Fitness Truth - 2564: The Top 10 All-Cause Mortality Risk Factors & More (Listener Live Coaching)

Episode Date: March 29, 2025

Mind Pump Fit Tip: Top 10 all-cause mortality risk factors. (1:49) Trigger sessions to boost cognitive function. (22:32) Pyramids or ancient power grids? (25:47) Shilajit can preserve bone density. (35:29) The controversy surrounding food stamps. (39:17) Frightening fentanyl statistics. (45:07) PSA: Cautioning the audience when using a massage gun around your neck. (48:56) Justin’s Road to a 315 Push Press. (53:13) #ListenerLive question #1 – How to set a good standard for strength? Best PRs for testing strength? (1:03:10) #ListenerLive question #2 – Would it be wiser to focus solely on unilateral training so that my whole body is balanced before I jump into bilateral heavy training again? (1:14:39) #ListenerLive question #3 – What exercise techniques, meant for tall people, might also apply to me as a short person? (1:26:47) #ListenerLive question #4 – Any suggestions on increasing my squat weight without causing low-back pain? (1:39:56) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Visit Rock Recovery Center for the exclusive offer for Mind Pump listeners! ** Ben and Tom know firsthand the struggles of addiction and alcoholism. With years of experience helping thousands of individuals, they’re offering you a free consultation call to discuss your situation. Whether you’re personally battling addiction or have a loved one in need of help, they’re here to guide you toward the support you need. By filling out the form and scheduling your call, you’ll also be entered for a chance to win a free 60-day scholarship at Rock Recovery Center, their premier treatment center in West Palm Beach, Florida. Don’t wait—take the first step today. ** March Promotion: MAPS Performance or MAPS Performance Advanced 50% off! ** Code MARCH50 at checkout ** Associations of exercise snacks with cognitive function among older adults in NHANES 2011–2014 Pyramids Or Ancient Power Grids? Radar Scans Reveal Massive Underground Structures In Egypt's Giza Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: A randomized, double-blind, placebo-controlled trial American Heart Association Retracts Opposition To Barring Soda, Candy From Food Stamps Fentanyl Statistics 2025: Latest Overdose & Addiction Data Justin’s Road to 315 Push Press Experience the science of longevity and peak physical performance with the Joint & Muscle Bundle from Promethean Bioregulators. ** CODE: JUSTINMPM for 10% off any first order (not only the Muscle and Joint bundle). ** Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** Mind Pump #2555: The Muscle-Building Secrets of Unilateral Training Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Justin Brink DC (@dr.justinbrink) Instagram Jordan Shallow D.C (@the_muscle_doc) Instagram  

If you want to pump your body and expand your mind there's only one place to go Mind pump with your hosts Sal DeStefano Adam Schaefer and Justin Andrews You just found the most downloaded fitness health and entertainment podcast. This is mind pump today's episode We had live callers call in we got to help them out on air But this was after the intro the intro today was 60 minutes long. In the intro we talk about fitness, studies, diet. It's a good time. By the way, if you want to be on an episode like this where you can call in, email us at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Organifi.

They make organic supplements for health, fitness, and longevity. Today we talked about their Shilajit gummies. Go try them out. They have tremendous benefits. In today's episode we talked about their benefits for bone mineral density for women in menopause. Go check them out. Go to organifi.com. That's organifi.com. Forward slash mind pump. Use the code mind pump. Get 20% off. This episode's also brought to you by Rock Recovery. These friends of ours help people through rehab. In fact, here's what they do. If you go to rockrecoverycenter.com forward slash mind pump, you fill out a form and you get a call with them and they can help you out. By the way, one person will win a 60-day scholarship where they'll get rehab covered by Rock Recovery Center. This is a tremendous value.

I think it's like a value of $50,000 or something like that. So if you or a loved one needs help with addiction, go to rockrecoverycenter.com forward slash mind pump. We also have a sale this month. There's only three days left for it. Maps Performance and Maps Performance Advanced are 50% off. You have three days left to take advantage of this. If you're interested, go to mapsfitnessproducts.com and then use the code MARCH50 for the discount. All right, here comes the show. All right, let's talk about the top 10

all-cause mortality risks. In other words, the following things will predict your risk of dying from any cause better than almost anything else. I'll start with the first one. Believe it or not, the number one all-cause mortality risk factor, the one that predicts the best, low education.

What? Low education. Over smoking. Over the rest. We're gonna get to all of them. Okay, well I just have heard smoking. Now what's interesting about this, by the way, as we go through these, I think some of these cause it,

but others are just predictors. In other words, I don't think having low education makes you die sooner. I think the fact that you have low education tells a lot about your story. Or just it tells a lot about your story. Like if you don't finish high school, because that's what they're talking about,

then you're probably in a bad situation across the board. That makes sense. Is that the correlation here? Yes. I mean it's not like you have very obvious symptoms or anything because you're not the smartest person in the world You don't put that together. It's not stuff like that or you take the wrong medication for something Is it all because I would think that would all fall in that

Better I think this will work. No, it's low education out low IQ take Robitessen for everything No, it's not low IQ it's low education No, it's not low IQ, it's low education. The intelligence and education are not the same. So most likely that's pointing to like you're, you come from a place where you don't have access to good education. Or it's not valued, or you went to prison, or you're in a bad situation, right?

Think of somebody who doesn't fit, like in modern society, right? You don't finish high school. You're probably life a crime in modern society, right, you don't finish high school, you're probably life of crime or probably, right, there's a higher probability of life of crime, drug use, risky behaviors, right? Because remember, risky behaviors are all cause mortality. It's not just, you know, cancer, heart disease, heart attack, like all those things will cause you to die, but so can like driving too fast, reckless, overdose on drugs, all the crazy stuff.

So this is all caused mortality. I think low education is correlated to all those things. So when you run into somebody who's like, yeah, I dropped out my freshman year of high school, there's probably a lot of other things that go along with that, which is why that's number one. Probably a little stress that comes with that too. Just everything that does. Everything. Bad friends. I would not have guessed that's number one. Probably a little stress that comes with that too. Just everything. I don't know what that does.

Everything. Bad friends. I would not have guessed that it's number one. Neither would have I. So number two though, I would have guessed. Yes, tobacco. I think that, in fact, I've always heard that as number one. Yes.

I thought I was under the impression that smoking was the number one reason for that. Yeah, tobacco is, smoking is really bad for you. It's funny, I used to train a lot of vascular surgeons. And we would get in these conversations. I used to love asking stuff about their job. And I'd say, what? I remember one time I asked one of them, then I asked the rest of them,

because he gave me this answer. I said, what's the number one thing they all have in common? Smoke. Because I got a huge percentage of my patients smoke. And then I asked the, because I trained three of them, and each one confirmed, oh yeah, huge percentage. You don't think there's a possibility that there's, we've

correlated a massive number of people just because the era that we kind of grew up in, because we grew up in the era when it was still cool. When we were kids, it was still cool. Everybody smoked. Yeah. And so- Even in TV shows and movies, they still do. Right. So when you go back and you do these things where like, you know, all these people that, you know, died earlier, whatever, also smoked, it's like, well, there's a high probability because all those- I mean, you could say watching television is up there too, because so many people watch television. Yeah.

So it's like, how do they- They've leaked it directly. There's so many studies on tobacco use. By the way, I'm not saying that because I think that it's healthier. I'm defending it whatsoever. But when I hear studies like that, I'm always curious. Like, well, of course, you could do that when everybody in that generation, like it'll be interesting to see in, say, 30 years when a whole generation has passed,

when it's no longer. But there's still people that smoke. Sure. That's why I think it'll be a better, more accurate number when it's no longer. But there's still people that smoke. Sure, that's why I think it'll be a better, more accurate number when it's like, now you're not just linking every single person, oh my God, they also smoke cigarettes because that was such a high number. Yeah, no, but we've got really good data on tobacco use,

especially smoking, and it increases blood pressure. It aggravates everything, basically. All cancer risk. Yes, all cancer. So you've got lung cancer, all cancer risk. Diseases. Diabetes, cognitive impairment, Alzheimer's, you name it, smoking tobacco increases your risk of it.

It's such a bad, bad thing for your health. By the way, this is why the tobacco industry, they were so scared when the government finally came out and talked about these things, because the data was massive. What percentage of people you think smoke to mask stress? Oh, to help with stress? Yeah, to mask it.

I'm stressed out from a rough day at work, let me smoke some cigarettes. I can't wait, my break, this work sucks, I'm doing it today, let me smoke a cigarette. I just got fired with my one. So sucks, I'm doing today, let me smoke a cigarette. I just got my own. So this again, this is where my brain goes with stuff like this is like, is it the chicken or the egg in this situation?

We know how detrimental stress is to people. And so if you're using a coping mechanism like smoking cigarettes as your main form to de-stress or to mask that like bigger deeper issue you have going on. I wonder what is worse the actual tobacco or the actual stress that you're masking and not doing anything about it. Well stress is an interesting one because it itself if it's because not all stress is bad. Combo of both. Exercise is stress right. Not all stress is bad but the kind of stress

that you don't manage well leads to lots of unhealthy behaviors. Overeating, alcohol use, poor sleep, poor relationships, drug abuse in general, and then of course, tobacco use. But yeah, tobacco use itself, it's been so well studied and so well controlled that it's conclusively bad for you. Now nicotine, this is where people get the mixed message, nicotine itself isn't really bad for you.

There might be a higher risk of certain cancers but reduced risk of other cancers. It's insanely addictive. It's just addictive. But nicotine, they tied it to nicotine because nicotine is what created part of the addictive properties of tobacco. Not all of it, by the way.

There's also the behavior of the smoking. But nicotine itself is not the problem. It's the tobacco that's the problem. I don't understand how come sleep didn't make this list. Poor sleep? Yeah. Well, this is a top 10. I know, that's why I think it's,

how did it not make top 10? I don't know. Wouldn't you think that? Yeah. I mean, I would think that over some of these at least, for sure. Well, number three is, this one we've talked about all the time, weak grip strength, which is just a proxy

for overall weakness, right? You're just frail at this point. Yeah, when you're just weak, when you're in that bottom quintile of percentage of people strength-wise, you're, by the way, this outranked ones that people would think should outrank it, like obesity and diabetes and stuff like that, right? Weakness, just being frail, really, I mean, it's right under tobacco.

That's how bad it is to simply not be strong. All your behaviors are just to accommodate the fact that you can't, you don't have strength and you don't have the ability a lot of times, so it's just, it's, again, you sort of create these bad habits like everywhere else because of the fact that you're lacking strength. It outranked the next one, which is poor diet. In other words. That's wild when you think about it.

Yes. In other words, you're better off eating McDonald's every single day, so long as you're strength training and staying strong. Then you are being weak and eating a super healthy diet. Yeah. I know. Isn't that crazy? That's crazy. Well this is good. Personally I think this is good news because as a trainer, we know the answer to this but I'll ask anyway, what's harder to get somebody to change? Become consistent with exercise or fix their

diet? Diet's harder. Diet's way harder. Yeah way harder. And yet people are like it's got you know if I'm not gonna fix my diet. It's like, oh, that's okay, if you could just, which by the way, is the opposite of how I thought as a young trainer. Yes. It's just different,

I'm different, like I think I remember getting frustrated with clients that I couldn't get to adhere to the diet and you know, young, naive me should have actually looked at this as such a massive win. Like, look it, I'm already combating the number three reason

why people die. That's right. It's like, there's strength training at them. And like knowing how to communicate that to your clients. Like, hey, it's okay, listen, we're gonna get better at this diet. I know it's not perfect, I know you didn't hit it right, but it's okay.

The fact that you're showing up to the gym and you're still, you have no idea how much better you are right now just for simply doing that. We'll figure this diet thing out. That's right. So it's funny because diet gets all the publicity and all the media.

I think diet is largely what makes you overweight, but weakness is higher than poor diet and higher than obesity. So, I mean, if people just strength train a couple days a week, that would be significant. It's so protective. It is super protective. All right, so under poor diet,

hypertension, high blood pressure. This is one of the few things where, there are things that modern medicine has done a pretty good job of, I wouldn't say solving, but kind of mitigating. Well, didn't they use to call us the silent killer? Yeah. Well, doesn't this go hand in hand with the diet too,

also though? This goes hand in hand with all of them, but my point with this is, let's say you have hypertension because of poor diet, you don't exercise, whatever, just lowering your blood pressure with medication isn't the perfect solution, but it actually helps a lot. Yeah, it's something.

Yeah, if you have high blood pressure and you're not willing to lower it through the work, blood pressure medication is a must, because it's that bad for you, just by itself. So, high blood pressure, that's a big one. By the way, there's a lot of bodybuilders and stuff that don't even know they have high blood pressure. Well, that's the thing, that's why a lot of people

don't realize they have high blood pressure until you actually test it, and then it's like, and so it sneaks up on you and it's really damaging. You had it at one point because you had the, you were overproducing adrenal hormones and stuff. Yeah, so I wasn't able to absorb any potassium and because of this tumor that had grown over the top of my adrenal gland.

So yeah, it was like, I was getting crazy like blood pressure swings and like super high in the morning. That's when you worked for me, right? When you were doing the drinks and we thought was it? We thought it was the drinks, but it was like the tumor. I was like, blame it was like the tumor Like migraines and there's a lot of downstream effects of it, but yeah, how high did your blood pressure get that you remember? Oh, yeah, it was really high. I don't remember the actual toll, but it was, yeah, well over one.

Did it completely alleviate it once you had the surgery? Once you did the surgery and did it, we were like, wow. Well, it took like a couple weeks, and then it started slowly kinda coming back to normal, but yeah, it totally regulated. I'm like, I don't feel any effects at all. That's crazy.

My blood pressure's always really good, but there was one time it was high because I had got, I don't remember who I was arguing with, but I was really mad. And then I went in to get my blood pressure test and they're like, oh, it's really high. And I was so confused.

That if you're anxious, yeah. Oh, I'm pissed, I'm really pissed off, dude. So that's another thing too, right? Next up, household air pollution. This is interesting. Trip off that. What? Yes.

In particular, household air pollution. That's right. Not just air pollution in particular, household air pollution. That's right. Not just air pollution in general, household air pollution. Yeah, you. What pollution? Like what specifically? Oh, chemicals, molds, plastic.

You know what was a big one for me that I'm guilty of, and I was bad with this for a long time, is like, dude, I used to love Glade plugins. Oh my god, bro. Throughout my house. You were bathing in it. Yes. And you never once did it cross my mind. This has been a long time, right?

But when I remember getting my place when I was in my early 20s. You're such a girl sometimes. I wanted my house to smell hella clean. So I just, I love that smell, but never once, I'm like, hey, I'm just breathing in all these fucking artificial chemicals. Cause it's certainly, that's certainly.

We didn't think that, yeah. Yeah, I know, certainly that thing doesn't have watermelons in it. So there's no way that it could produce that watermelons. Is that the smell you got? Yeah, I got all, I mean, I did everything. I've had all the, all the smells that, you know? But I mean, I mean, that's, I gotta imagine that's not good. And that's gotta be, I mean, Glades and Massive,

how big of a company is Glade? It's gotta be, and there's almost the other one too. There's Glade and then what's the other big one that there's like two big competitors? Johnson and Johnson make it. Is it? They probably own it. They probably own them both.

They probably own them, yeah. Yeah, I'm curious what that market. Bro, that is just pure. How big is that market? It's huge. He's gonna find out. That is pure Xenoestrogens. You are just constantly breathing in

chemicals that affect your body in a hormonal order. And you're also like, you're heating them up through the plug and you're cooking them and just breathing them out. Candles too, candles are like that. You know girls are like that. Some are okay though, right? Some candles are okay.

Few, few of them are okay. They all increase heavy fragrance. Yeah, let's hear it Doug. How crazy is it? Yeah, so it's around 15.75 billion in 2024. Wow. Crazy. Yeah, I wonder why people don't know more

about how bad they are for you. That's crazy. Doug, look up household air pollution. What makes up household air pollution? I'm actually curious. I mean, that's gotta be up there, right? Yeah, like what's the highest offender? I don't know if they even count that.

I don't even know if they count that in household air pollution. How could they not count that? Well, because I think they're counting other things. I don't think they're looking at... Like mold? Yeah. So mold would be up there. Well, I mean, if you were a kid in the 80s, you guys remember going over people's houses

that smoked? That was on air pollution, bro. Oh my God, yeah. That was everywhere. Oh, I wonder if that might count. Secondhand smoke? What's in there? Building materials, household cleaners, biological pollutants, such as dust mites and pan.

Yeah, household cleaners is going out. By the way, this is a relatively easy fix. You get an air purifier in each of your rooms, and that takes care of a lot of it. We have them running all the time. I only have one big one in my room. I put them in each bedroom. Try to save me.

Next up, diabetes. So that one's an obvious one, right? But you know what's crazy about this? Diabetes is below all those other ones. I would have thought diabetes would have been a bigger all-cause mortality risk factor, but it's lower than household air pollution, lower than low education.

Interesting, right? But it's still a few actual medical conditions. It's not like an environmental toxin or something. I mean, so far for me, the low education and household pollution, like blew me away. Like, if you made me make this list of 10, I might have stumbled my way to most of these. I would not have put low education there

and I would not have thought household. I mean, that household air pollution at number six to me is wild that's not discussed anymore. Like and you gotta think those household chemicals, like if it's a $15.7 billion industry. You want me to scare you guys real quick? So you know when you buy new clothing and you get it in the mail?

Wash it before you wear it. Cause of the textile, like microplastics. It sticks to it. Yeah, wash it real quick, especially before you put it on your kids. Like that film that's on there. Katrina's really good at that. Yeah.

Her seeds. I never did, I always put it right on my body. Underneath diabetes is abdominal obesity. Notice how specific this is. Not obesity, but visceral body fat or body fat in the abdominal region. This is a predictor of all car's mortality much more than just obesity. Now is that because this also alludes to probably hormonal stuff that's going on? Inflammation, it's more strongly connected to heart disease, more strongly

connected to diabetes, that particular type of body fat. In fact there was a study I brought up a long time ago on the podcast, and it just came up in my feed recently, that women who store body fat, particularly in their lower body, are much healthier than women who store body fat in other parts of the body, and they find higher concentrate,

they have children with higher intelligence, and they think it has to do with omega-3 fatty acid concentration in the lower body fat, lower body position body fat, I should say. Next up, depression. This one makes a lot of sense. I think depression, a lot of unhealthy things

cause depression and I also think depression causes a lot of unhealthy things. This is a negative feedback loop, meaning you don't exercise, you don't eat right, you got bad lifestyle. Spiral effect. You're depressed, which then continues to encourage you to engage in those things. When you're depressed, it makes everything that's going on in your life, that you see it through a different lens than somebody who's not depressed.

This one doesn't surprise me that it's up there. I would've guessed that. And then last, low physical activity. Just not being active, not moving, which is most people. That last one right there, I would say, what percentage of Americans you say would be considered low physical activity? Oh my God.

This is why we said if you literally strength train once, technically once every two weeks and you walked every day 10,000 steps, you would probably be ahead of 90%, 95% of the population as far as overall health. That's crazy to think that. It's like just walk 10,000 steps a day and try and get a workout in once a week if you can. If you can. If you can, but at least don't let two weeks go by without getting the lift in

and you are gonna go really far right there. That's crazy. I know, speaking of activity, I got a cool study on trigger sessions, right? Yeah, what do I know if they call them, exercise? Did you guys, wait, before you move on from this list, because this is so interesting to me, were there not any other ones that you thought

might have made this list? I would have thought. Well yeah, sleep like you said. Yeah, I would have thought sleep. Yeah. I would have thought, how about unhealthy marriage? An unhappy marriage. Relationships.

That could be just a killer. You know why? I wonder if that's just hard to measure. Yeah. You know, it's hard to put in a stat. It's all like self-reported. And also like how good a data do we have on that? Like, you know, how many people?

Well we know, we have the data on how important relationships are. And so if you're in a, and how many people stay in unhappy marriages, that's gotta be a killer. Well men who don't get married, their risk of all cause of mortality goes to the roof. Like men do way better when they're married for their health. And I think it's, okay, let me ask you guys,

why do you guys think that is for men particularly? Because for women, it's a bit mixed for longevity. I'm not talking about satisfaction with life and all that stuff, just longevity in particular. Men live longer when they're married, specifically. Why do you think that is? Well, yeah, I think, well a lot of it too is getting checkups and like a doctor.

Yeah, totally. You know, like you wouldn't do it. Like men are just like, no, I'm fine. Yeah. I'm gonna barrel through it. Like, yeah, you need that person like vouching for you. Yeah, I think that's what it is. Keeping you accountable.

You can go get that checked out. Get that checked out. I'm like that, I know that. You know, like I need that. I know, we were just talking about this the other day. We're all, weren't we all supposed to get colonoscopy at some point? It was just me the other day who found out about his sinus infection. The only reason why I did it was because I could call virtually. Yeah, otherwise I would not have gone in. I would have just toughed it out. I'd be like, this shit will go. Oh, this has some Tussin.

Yeah. This has some Robitussin. That one bump, you know, I was like, it's looking a little weird. Yeah, you just keep trying to squeeze it. Cut it off yourself. That one bump, you know, it's like, it's looking a little weird. Yeah, you just keep trying to squeeze it. Yeah. Cut it off yourself. She's like, you gotta get that removed. Like freaking out. Yeah. But no, we were just talking about this.

Aren't we all supposed to get, aren't you supposed to get a colonoscopy when you're 40, right? Isn't that the state? I thought it was 50. I mean, they. When are you supposed to know that one? They've been, I'm looking at trying to get it asked. Yeah, that's the 60-year-old.

He should know it. Thank them, man. They've already had two. Nobody's been looking for a reason. He's had 60 year old. He should know it. Thanks, everyone. He's always looking for reasons to do this week. Yeah. Let's just get you on. No, I think you're supposed to. I thought it was 50. I always thought it was 50.

No, I'm pretty sure it's 40. I hope it's 50. It's been prohibited to me a few times. I don't know. I already got my prostate shot. 45. Every 10 years. Wait, 45 and then every 10 years of that? Yeah. Oh, so it is 45.

Dang. So you've done three, Doug? They're hitting me up. No. Yeah, so they do this new test, by the way, where I think it's a stool test. So before you go in for the invasive colonoscopy, there's a stool test. They test for something that if you have it, then they'll go do a colonoscopy, there's a stool test, they test for something that if you have it, then they'll go do a colonoscopy.

That's what it is. It's a better way. But what sucks about it is that it can often, I think 25 or 30% of the time, I might be misquoting. You often miss it? That it's a false positive. Because it's a dead bacteria, yes. It's a false positive.

So I have a family member who got this positive and they were freaking out, because it's a 70% it's actually accurate. I'm like, man, this is messed up. I'm all stressed out and you know, it turned out it wasn't. It wasn't, but yeah, anyway. All right, so let's talk about trigger sessions.

Can exercise snacks, I hate that they try to rename it. It's a trigger session, everybody. Can they boost cognitive function in older adults? Yes, new data shows that they're positively associated with cognitive function and more strongly linked to cognitive function than total daily physical activity. In other words. Whoa, interesting, okay, so in other words,

a little bit all day is better than a lot once. Yeah, even if time was the same. That's right. If time and intensity and volume was the same, you're still better off breaking up these little micro workouts. That's right. So 10 three minute walks. We've alluded to this already. Yes. We've talked about this. I mean, you've talked about your all-day workouts before. You know, there's something if you could technically break. It's funny that we've all agreed because this is what fits our, you know, our lifestyles. These one hour workouts on lunch or after work.

That we schedule it. Yeah, that we schedule this one hour block when in reality we should have been promoting all along 15 minute micro workouts throughout the day. That's right. It would be far more, but results would be better, cognitively, physically. I mean, you would get so much.

It also actually, so telling the average person to schedule a 30 minute workout versus doing three 10 minute workouts or a 30 minute walk versus three 10 minute walks. Three 10 minute walks are also easier to do. I've done this with clients. It's harder for them to schedule out 30 minutes

than it is for them to do 10 minutes three times a day. So it's actually easier to be consistent. And with the cognitive effects, talk about boost and productivity. So taking 30 minutes out of your day to exercise will also boost productivity. But three 10 minute dose of activity will give you even more productivity.

In other words, you wanna do better at your job, you wanna do better with your kids, you wanna do better with whatever, these little exercise bouts throughout the day are the best want to do better at your job, you want to do better with your kids, you want to do better with whatever, these little exercise bouts throughout the day are the best way to do it. Which is basically three sets of something. Yeah. Three sets of something. That's a better way to position it.

I feel like the time thing, people, if they hear time, they go, I don't know if I could break it through. I think if I told somebody, it'd be fun to write a program like this, where it's like, it's three exercises, three times a day, three sets. Yeah. So it's like, and three exercises three times a day three sets yeah so it's like and that's like and you do that five days a week bands or body weight yeah body weight squat here's your ideal get a hold of some

barbells and dumbbells if not then here's your bands and bands in worst case here's your body weight so you have like three alternatives it's like and you just break that up and it's a three set three sets is like that's nothing no get down and do three sets real quick. It's funny to me to think like how versely these nerds are to, you know, working out moving when it's like it benefits so much of your cognitive ability. It's just like, it's funny. It's like you'd rather do the biohacking, like nootropics and do all these like chemicals and pills and things. And it's like, this would be so much more effective. It'd be, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, end of story. For your brain, for your body, and for your productivity, wild.

Love it. All right, we gotta talk about the pyramids. What's going on? We all saw this. So I sent this to Justin last week. I think geeking out all week. Oh, okay, I thought this actually just came about like two days ago.

It just came across my Instagram feed two days ago, and I thought, oh my God, I actually thought I sent it to Justin. I looked back and I was like, I don't know who I sent it to. I thought I'm some other random person who I thought I was talking to Justin. So this is gonna be fun, dude, to talk about, because this is wild.

So the researchers, they're doing these briefings, and they're very confident in their findings, and they're using a technology that is able to peer through the bedrock and use AI technology to sift through the data to show what's what's happened under. Hold on let's think about that first. How crazy is that? What if you're standing there and they're scanning like what does that do to you? That's like really deep. Well what's crazy this is what's so wild about it.

So first off the pyramids themselves, this everybody knows is a giant mystery. How the hell did they build the pyramids? The blocks are massive. And why were they built like that in the position that they were built? And they're cut so- There's nothing else like it.

They're cut so precisely. Where they got the stone is so far away. How did they get it there? Then it lines up with like certain, you know, mathematical formulas. Like there's, and I don't know all of the details, but if you dig into it, it's like, they lined them up perfectly. 8 cylinders that go all the way down, like four times the height of the actual pyramid. Yes. So the pyramid itself is a mystery. We still argue over that. Was it aliens? How do they even do this?

Do they have the technology? Even modern technology would be difficult to cut these stones out, transport them, and place them on top of each other, right? Now we found these columns that go straight down into bedrock. It's even more impossible to figure out how they constructed this. It's bedrock, two kilometers down.

That's wild. So there's eight columns, is it? Yeah, eight. Weren't they perfect? Perfect. Perfect with spiraling coils going down. Either staircases or something that go around each of them. And they reach down to these two massive.

Huge cube blocks. Yes. And it's in the bedrock two kilometers down. So to put it in perspective, modern technology machinery today would struggle to dig. To drill. That and create that in bedrock. That's why it's like, like, I seriously,

I've been watching every video I can to try and break this down and make sense of it to me. And it's still like, so mind boggling. Is it more realistic that it was actually built above ground and that the flood caused this coverage? The bedrock? I mean, would that, if you- No, it was dug into the bedrock.

No, yeah, they couldn't get that to you. So that's not feasible that it could have been on top and then like a great flood or something could have caused a coverage of something like that. No, no, I don't think so. It definitely was dug and bored down. That's really wild then. But what's crazy about, okay, so how did this happen?

Because, you know, well, just the pyramids themselves, everybody's like, how did they do it? Some people are like aliens or whatever. Yeah, speculation. Like what, oh, and by the way, some people are saying it's let talked about these being Like being able to harness the energy of the earth. Well, there's a theory I don't know whose theory it is, but it looks so much more like the power plant theory Yeah, which because they have the vents and you know

it's just they're trying to kind of pin together some of their mythology where they, their spirit would leave to these different like types of constellations and like they had, you know, it was all part of their kind of religious elements and like they're trying to make it like it's this tomb. And it's like, dude, there's no way this thing's a tomb now. Like it's, it's, you can't like, why would they go to those depths and why would they go to this amount of work to just, like, encapsulate them? Like, it was, it looks so much like machinery, like some kind of power plant.

But how, with no electricity, no power tools, no, they're not even using, I don't even think they're, they're not using steel. How do they do this? Well, yeah, I don't, who knows what that, that's actually what materials are down, you know, in those columns. What's that, what are they do this? Well, yeah, I know. Who knows what that's actually what materials are down in those columns. What are they made of? They don't know that yet. Oh, so we know because it could be some kind of metal. So are we not going to dig it up?

How are we not going to dig that up? Because Egyptologists. You would destroy the- They're very protective. I mean, you can't get anything done there. Yeah. It's like, already, I think somebody said that I forget his name Ari Hawass, the the main like curator of a lot of things in Egypt. He's like, he hates

Grant Hamcock. I think they're okay now. But like, you know, anybody that has like, some kind of different interpretation of history, you know, compared to like the standard timeline they created, he's like, no. So I'm sure they're gonna go a lot of like. I love the conspiracy theories that say it's aliens. And then I have my own too, because it's funny, I was talking to my friends about this. I'm like, you know,

because now I'm reading the Old Testament, right? And there was a couple of things in the Old Testament that tripped me out. One of them was how when Moses was trying to talk to the Pharaoh about releasing the Jews, he would perform these, he would show him, like God is working with me. There's one story where he throws his king down

and turns into a snake. Well, the Egyptian Pharaoh had his own magicians that threw their kings down, also turned into snakes. Now Moses' snake ate theirs, but they also turned water into blood. They also performed their own miracles. It just was that Moses was, his God was much more powerful. So I'm like, what do you mean?

Are they working with demons? How are they able to perform? So I was telling my friend, I'm like, it's demon technology. He's like, that's the Christian version of aliens. I'm like, I guess you're right, dude. Cause that is just so hard. Yeah, that got rebranded a while ago. Yeah, dude, this all happened. It's so wild. That is wild. I wish they were right, dude. Yeah, that got rebranded a while ago. Yeah, dude. This all happened.

It's so wild. That is wild. I wish they were just digging there. I mean, yeah, so do I, because it's like, how accurate is this thing that reads through bedrock? That's what some people are well talking about. Is it as accurate as our carbon dating? If it is.

Look what it's covered elsewhere around the world, and then you'll see, because it's like, it goes through really thick forest. It goes through like all kinds of layers in the ground. And they've found already like whole cities, like Aztec cities, and they've found like all these structures because of that technology. Is it the same technology? They wouldn't have found already, it's the same.

Oh, I thought it was different. LiDAR, yeah, this one is like a satellite ground penetrating radar. And they're using AI, it said. To interpret the shapes, yeah, the discrepancies. Weird. But I mean, yeah, there's speculation there for sure, but it like looks very similar to like how they found all these other like crazy monumental structures. I mean it's there's something there. And isn't there like an old myth about that something that connected to this like that they're like their spirit world or something? Yeah yeah I have to look more into that I don't know much about that yeah. Cause dude well so the vents too and the inside of it they didn't even know those were there and they look just like the

Great Pyramid so this just like the Great Pyramid So this isn't the Great Pyramid. This is the middle one In Giza and so they didn't know those were there and it shows it in the so this is all this is only under one But not the other ones. I don't look at the other one. This is the middle one. Did they look at the other ones, too? I don't know. Why would they not? Yeah, well you do one without the other ones that that's so the only the middle one has Only the middle one that they found so far. Yeah, that's weird and Doug maybe look up Tesla speculation on the pyramids I think he said I think Tesla himself said that this is a way to harness I feel like it promotes his theory because you seen like how he captures energy and like in his Tesla coil and then

you know, and then you see all of the Obelisks and how that can actually like capture a lot of the electricity. Did he not say it inspired him to with what he did? I don't know. I thought I thought I'd seen that before too. I don't know. What does it say there? Yeah he thought the pyramid could actually create this massive energy field that could light up whole cities or even dark brighten up dark places. So giant power plant mmm I think PG&E is preventing well there's the next question then is let's say it is this crazy power plant well then how does it disperse the energy out from that like how does asking Justin to me that question no I know but I mean no that's

the typical thing right like he had that experiment where he had like light bulbs because it was like distributing through the ground, they were able to actually tap into it. Oh, so you think maybe like travels through the underground? Yeah, there's like a square footage that it can reach, you know, as it emits this energy. Yeah. What if that whole thing, and it's the middle one, it was just enough to emit enough energy for the three pyramids? Yeah, look at all the obelisks,ks you know all around the area that could capture that you

know and like who knows what they're powering. That's crazy that's so wild. There's no tool that can explain you know how they build it. So this just came last week? Yeah. Last week okay I just saw it like two days ago. And it's going crazy. Oh yeah I mean I came across I don't even follow that shit. That's what I know that's what I know is crazy is what I see it I'm like, I don't even follow this stuff I'm like this is I keep waiting for Graham Hancock to do something to explain it to me because I'm just like my I have I can't even put it together. Yeah, it could also that it was there before the pyramid They built the pyramid on top of it, right? There's a theory about the well I think it was so much older even that the pyramid is the same thing like they just showed up

They were there before the Egyptians got there And then they wrapped a lot of the religion around these because they're so significant. Interesting, interesting. All right, I got a study, I'm gonna take a left here, on Shilaji that was shared to me by our assistant, Jackie. So Shilaji in this study has been shown

to reduce oxidative stress, inflammation, and bone loss. So it preserves bone mineral density in postmenopausal women with osteopenia. This is a randomized double-blind placebo-controlled trial. Yeah, dude. Now, independently it's that effective or in conjunction with something, right? No, yeah, no. So 60 postmenopausal women aged 45 to 65 with osteopenia were randomized to receive one of three treatments daily for 48 weeks. So it was 250 milligrams of Shilajit or 500

milligrams of Shilajit. Bone mineral density on the lumbar spine and femoral neck were measured at week 0, 24, and 48. And what it showed was that there's a dose dependent effect. In other words, the higher dose actually did a better job than the lower dose. So it helps, so the conclusion is daily supplementation with the Shilajit extract supports bone mineral density in post-menopausal women with osteopenia. Interesting, right? In part by attenuating the increased bone turnover,

inflammation, and oxidative stress that coincides with estrogen deficiency. So it's pretty cool. So osteopenia, excuse me, Shilajit is really, I mean there were lots of studies on it to begin with, but good for bone loss. So for women this could be a good supplement. Is that a relatively new study? Yeah, let me see when this one happened. Because this was... Because you've known about that for a long time. I remember when we when we first heard Organifi was doing it. 2022, so relatively new. Oh yeah, that is new.

Yeah, so really cool. Sociology, good supplement. And I know Organifi, they keep saying this is their top seller. Has it become their top seller? Yeah. In past green juice. Yeah, he says it just does really well.

Wow, wow. Yeah, and you wanna know what's funny? Of all the, so we work with a lot of partners and what we do with some of these partners is they'll clip what one of us says on the podcast when we're mentioning them and they'll use that as an ad. Okay, so a lot of our partners do this. Of all the ads that go out,

this is the number one that I get asked about is Shilajit. Oh, it is? Yeah. I don't know what, I think it may be because there's other people talking about it or because it sounds exotic, I don't know. But people always come up to me and ask me. Yeah, I think it may be because there's other people talking about it, or because it sounds exotic, I don't know. But people always come up to me and ask me. Yeah, I think it's just people are unaware completely, and it just kind of came in.

The ones that ask me, because I do get asked about it too, I think they're just like, what is that? I think that's what it is. Curiosity's high. It's as amazing as what you guys talk about. I'm like, what are you talking about? And then they'll send me over the clip that you're talking about, and I'm like, oh, okay. But it's an easy supplement to take, you know, if you do the gummies, you take a few of those

a day. Well. What's the, actually, Doug, can you grab that bag an easy supplement to take. You know, if you do the gummies, you take a few of those a day. And what's the dose, actually, Doug, you can grab that bag right there. What's the serving size and how much Shilajit is in it? We do two of them, I do two of them. Yeah, two a day. And how much PrimaVe Shilajit is in that? 250 milligrams.

There you go. So two a day or four a day? Four a day was the top dose in the study. Two a day is what's typically recommended. Yeah, once or twice daily. And PrimaVe is their source of Shilaji. The thing with Shilaji, I talked about this on a previous episode, is there's a lot of fakes out there

or lab made, not the same. This is the Shilaji, like PrimaVe is like the best source you can find that's consistent. I feel like that's the biggest game right now for the consumer to understand in the supplement world. I mean, this is like almost every partner we have that we talk about that we like.

There is a well-known competitor who is just like bullshit sourcing. Everything from red light stuff that we've talked about to Sheila G to all these types of supplements. You get a lot of these because we get so popular everybody's getting it and then the margins are just okay on it. People find clever ways to either you know cut it to where it's Not as not as good and they can sell it for the same price or double or they're boosting They're adding something to it. That's really worthless doesn't even need to be in there

Officially. Yeah. Yeah, that's you. Oh speaking of influence media and stuff like that have you guys have you guys heard about what's happening with food stamp, the controversy around it, how they're trying to eliminate the ability for people who use food stamps to spend it on junk foods, in particular, like soda? I have heard a little bit, I don't know where they're at with that. I'm so pro that. So yeah, because the data shows that they, people who use food stamps or use SNAP benefits

will consume way more of these types of foods like soda than other people. So that's a population of high consumers of these kind of products, and that is very closely related to poor health, right? So it's just not a good idea. So the debate is is should we make it so they have to buy healthier food?

This is a deterrent. It's also, it's a complete waste of, it's empty calories. So if you were like, I remember this, again, not to throw my family under the bus, but I remember helping my mom out financially when I was in my early 20s, and then coming home and seeing the, I just paid the bills, right?

Just caught up or whatever like that to help them out. And then I come back and then there's cases of sodas and bags of chips and cereal. Those three things are so expensive. Box name brand cereal, chips, and soda are like, when you look at what you get for the dollar amount, it's just junk. And it's like, man, if you're in a place in your life where you have to have food stamps

to get by, buying stuff like that is like you're doing a disservice to your kids and your family. It's unhealthy and it's actually more expensive. Yes. But you're using it up the amount that it's worth that you could've got chicken and steak and rice. Look at the data. 20%, 20% of all Snap dollars. Of all Snap dollars?

Of all Snap dollars are used to purchase soda, candy, desserts, and junk food. That's black, dude. Yeah. Now you wanna know what's crazy? What? I think, if I'm not mistaken, I wanna say, maybe you can confirm this Doug,

it's one of the government, it's one of the government, what are they called, like bureaucracies or whatever, I think it's the American Heart Association, it might have been, look this up, they went to Congress and tried to oppose this, they tried to oppose a bill that will limit this, okay? So make that make sense.

So yeah. Well it makes sense when big food is in the pockets of government because they're the one donating the big money, you know what I'm saying? Yeah, so Doug, put SNAP junk food. Take off dollars, yeah just put that. I think it's the American Heart Association or one of those.

Remember this is an association. There's a branch about health and trying to educate people. That seems like a conflict of interest. Yeah, Doug, put down, just get rid of SNAP dollars, all that stuff, just put agency against SNAP junk food. I can't remember which one. I want to say American Heart Association. Actually went to Congress and testified,

no, no, no, you guys, we should not block this. We should not block, now you wanna know why? Yeah, what's the justification? They receive a massive amount of funding. Of course. From the companies that produce this junk food. Of course, yeah.

So you would think, who are these health agencies, why would they even, why are they against? It's like the Congress people are mad at Doge right now. It's the same thing, you know, it's just shining a light on the scam. It's crazy, it's crazy, but it's because it gets so much funding from these companies that, yep, it is.

It is the American Heart Association. Wow. Yeah. That's dirty. What? Why? Because they get funded. They get funded by these companies

that produce all this junk food, which is pretty wild. So here's how crazy it is, you guys. Ready for this? So influencers, so I just saved this, influencers all over social media, because now that's what they do, right? They use social media. So you've got these big influencers

who now are posting and trying to criticize the administration for blocking SNAP from buying junk food. And you know what they're doing? They're all doing the same cut and paste post. So that's how we're catching them. All these influencers do these posts. And you know what they're doing? They're showing President Trump drinking diet coke. Like, oh, how dare he? He's drinking Diet Coke as a way to justify. But they're all doing the exact same posts to oppose this. That's how powerful these companies are. It's so wild.

So do you think it's not gonna pass? I don't know. I hope it does too. I think that's, I mean, the fact that 20%, almost a quarter of that money goes to nothing but ice cream, candy, soda, chips. That's terrible. We're hurting people.

Yes. I know. And what would- It'd be a hard transition, but it benefits their health. So it's like, it's a tough like pill to swallow. And there's only- Well you still buy food. When you get-

I know what I mean. They have you still buy food. When you get- I know what I mean. They have to change their behaviors. When you get those food stamps too, they're valued at a certain dollar amount too. And so you could just get so much more rice and steak and chicken and beans and things that your kids and family needs for survival that are far more valuable nutritionally than wasting a percentage of that on sodas and candy and I mean that's crazy. Oh look at that they retracted their opposition because they got

blasted that's why. They got hammered for opposing it so they retracted their opposition. Good. I don't trust any of these agencies. Wow this is March 20th. This has been the year of revealing all of that. It's like hard evidence now, you know, what we all knew anyway. It's crazy. All right, so I got some stats for you guys. We're gonna talk about our friends at Rock Recovery. They do rehab and they sponsor a listener or a family member listener to go over

and get rehab for alcohol, drug addiction, whatever. In fact, they sent us a crazy video of a woman who. What a crazy story, huh? Crazy story. She was literally, what, two miles from them? She hurt, she was a major listener of the show, has a son, I believe, that was going through it, that she was struggling with, and she thought,

you know what, I'm gonna just look into these people. She was already committed, like she was gonna fly, she thought it would be over here in California, and then pulls up real rock and find out two miles from her house. What are the chances of that? She literally went down there, right? Was knocking on the door.

Yeah. And so they're sponsoring her son and helping him out, which is really cool, and we're getting updates. So I have, without getting too much detail, because I don't know if this person wants me to talk about, but somebody I know, someone close who just overdosed on fentanyl, they didn't die, but they did OD. And you keep hearing about this, right?

So I brought up stats on fentanyl that are just, bro, this is a scary situation. Well, it's one of the, okay, drug overdoses, fentanyl in particular, and Oxycontin and all your opiates are up there with one of the number one causes of death, bro. Okay, so in 2021, 107,000 Americans died of overdoses, the highest total ever recorded. Crazy.

71,000 of those, yeah, so of just overdoses, 71,000 of them were synthetic opioids. So out of the 107,000, so of just overdoses, 71,000 of them were synthetic opioids. So out of the 107,000 Americans who died of overdoses, the vast majority were fentanyl and opiates. You know the saddest part about this, Sal? And this is not to devalue or speak that, like some of these other tragic things that we've seen happen where there's shootings

or major issues where we lose hundreds of people with that. But it's crazy to me that there's certain things that make the news that go viral that we're all arguing and debating about is how and we're just so, then you have something like this quietly going on behind the scenes, just death after death after death of something that can be controlled.

It's something that we allow in here and allow to happen and just kind of we turn a blind eye to it and we focus on all these other tragic things that are also happening in our society. But when you think about how many people that's claiming, it pales into comparison of any of these other tragic things that we make a big deal about. We make big deals about these things where we lose 10 or 15 people or whatever that that and we make it all

political and it turns into this left-right thing and it's this all meanwhile hundreds of thousands of people are dying from this. So I didn't know this. I knew fentanyl was really powerful synthetic opioid but it's 50 to 100 times stronger than heroin. I didn't know that. That's crazy. That's crazy how powerful it is. And it's exploding.

I'm looking at the data here. Well that's the reason, right? Because what's happening is that you have these people that are addicted to opiates and so you need a fraction of the amount of the fentanyl. Basically they're either they stopped for a while, went back and didn't know the right dose. Yeah. Or they didn't know it had fentanyl. It's basically they're either they stopped for a while, went back and didn't know the right dose. Or they didn't know it had fentanyl,

they thought it was their typical whatever, and it was so strong that it killed them. That's crazy. Yeah, scary. And then you hear stories about kids that they're at a party and they're taking a pill thinking they're gonna, oh we're gonna have a good time. And they're high school kids that are dying.

I know there was one nearby that I know about. You gotta be real careful anymore. There's gotta be some kind of test that, you know, they used to have something you put in your drink to, to see if it was, to see what's in there. Yeah. Yeah, they gotta start promoting something like that.

That's really crazy. I have a little bit of a PSA to kind of bring up too, which was like, it's related. I told you guys about my friend, who's, you know, he just had a stroke, and he's my age, and he's a big guy And it was totally a freak thing that happened and he's been having to do his testing and I feel bad for him because like

He's such a big guy that like they don't have normal MRIs that you can just do. Oh, that's true. And so He actually dude and thankfully he has a good sense of humor So I was like waiting till like he wasn't as scared, you know to like start, you know, bringing the fat jokes out jabbing Yes, it's too early for this Oh sweetie, so basically his option down, you know towards Sam's whistle was to go to a zoo Oh my god, I'll never let our friend live that down That's no way, bro. I swear to God. No way. I swear to God. Oh my God. I'll never let our friend live that down.

I know. I was like, so how was the, you know, how long do you have to wait, you know, behind the baboons and hippos? Behind the walls. Anyways, so I was like, ah, I don't know if I should send it. I didn't. He's, I mean, he's not like, okay, I've seen your friends. Yeah, he's a little overweight.

He's also just giant. Well, he's a football, he's like, he looks like an NFL lineman. Yeah, he's like an NFL lineman guy. Professional NFL lineman. He's that kind of size, 300 something pound, but he's solid. So I was like asking around, I'm like, you know, anybody that knows like, you know, pro football players and where would they go? Right. So there's, I guess this place here in El Camino has a big enough MRI imaging and everything. But anyway, back to the PSA. So has a big enough MRI imaging and everything. But anyway, back to the PSA. So he, blood clotting like kind of happened

because of this crazy, I think it was some kind of neck strain that happened in his workout. And like, he was like really getting after it intensively. So, but the PSA part, I was talking to one of my other friends who's like a physician assistant for a neurologist and they're saying they see a lot of cases of people coming in, getting strokes,

because of massage guns. And they massage their neck, and I never even considered that as like an option, damaging, you know, artery tissue. What? You get trauma in that area, yeah. It could also happen, chiropractors have done this too. They don't like to.

Oh, to people? Yeah, they'll do a neck adjustment and cause a stroke or whatever. Yeah, I've heard of this. So, explain to me, Karen. It's not super common, everyone's gonna freak out. It's not, but to know that that's an option, I think it's, you know, important people know that.

Yeah, you might wanna skip the neck part, right? Yeah, you don't really need to dig in there hard, like at least lightly. I wonder how much of it happens due to jiu-jitsu. I mean, we were just choking each other left and right in jiu-jitsu. I know, I mean, I was doing a lot of neck drills for football too, like just like strength wise, so.

Interesting. Yeah, but I was like, oh. I didn't even know that was a thing. Yeah. I didn't even know that was a thing. Yeah, it's from the trauma to the karate, and so it can cause it. I mean, that's enough trauma,

just that vibration of the gun, huh? Yeah. Interesting. I mean, it's not common though, right? Well, look it up, look, let's look it up. I know it's not common. I know it's not common. Because he told me he's seen a lot of cases come in for that.

For him to say that was interesting. I just said for the doctor. How hard do you massage your neck, dude? I know, right? I mean, the fact that the doctor brought it up, that it's common enough to bring it up, it's got to allude to more than 1%, I would think, of the cases, right? Let's look it up, Doug, and see what the common is.

So far, my friend's doing okay, so just to put that out there. He's covering. That's good. Yeah, so it's very rare I'm pulling up the article right now. Yeah I was I was trucking why he's doing that. How was it's called cervical artery dissectioned Yeah, we're tearing the blood vessel. Yeah Exactly. Yeah. Where... A tear in the blood vessel wall. Yeah. Exactly. Yeah. That's gotta happen in jujitsu for sure. Man, we were cranking each other's necks left and right. Yeah, I'm sure. But you also are conditioned and adapted to that, right? I mean, obviously it could happen on the day one, but I mean if you've been

doing that for a while you probably... Yeah, probably more musculature there. Yeah, yeah. It's probably more common with a first-time person doing something, right? You know it's easier to choke someone out when he's got a big neck? Oh yeah. You know that? If you have a thick neck, it's easy. You would think it would be the opposite. No, it's easier to put your ass to sleep. Your carotid is right there on your big ass neck. Oh yeah, dude. So you got a big neck, someone gets under your chin. I'm so putting Justin to sleep. Come at me with those ham hocks or I'll just fucking choke that neck out. Damn it. Give him a blanket.

I'm going to be on my tenon too, dude. Good night, dude. Yeah, you still thinking about your jiu-jitsu with me? I am. I am considering it. I really am. I hate to say it on the podcast because once we do stuff like that, then everybody's harassing me like crazy.

So I'm not officially announcing it, but I do want you to keep me in the loop. I'm like 90%. So this week is my week back working out, and my whole strategy for the next 30 days or so is to improve mobility and flexibility so that I can go back. Hey, Keith, I'm curious about you and your series right now. It's official now.

It's live. It's going. Yeah, we're rocking. A couple episodes have gone up. I've already watched it and people are loving it. Yeah, I love it. Absolutely, absolutely love it. Stuck on response so far.

And I know you typically don't like that stuff but I felt like, I don't know if you felt the same way I did, I like kinda doing it that way. It's the format, yeah, I think it's way more our style. Instead of just being very specific about the click bait stuff, I'm trying to throw these bullet points at you the whole time, make sure everything's super organized and structured, it's more free flow

and I can just kind of riff, which yeah, I like it. How far are you, or how close are you able to talk about how close you are to your goal? Already? I know, I'm in my second month so I've been improving in strength and I'm kind of getting back to almost where I was. So to say close to like,

I mean I still got probably like 50 something pounds to account for. That means you're already like 270. Yeah, I'm close. I'm close on that level, but like that's... That's great. It's cool, but it's like I'm still really nervous about it because it feels heavy. Well, I'm nervous for you because even though you're not doing a muscle building journey like I am, strength is very similar in this case and they're related to each other,

that your body to get back to where you were before, is gonna be relatively easy. Like, if you said, I've PR'd 275, I'm gonna get back to that, I felt when you said 315, that you were gonna go beyond a PR, I thought, this fucker is so crazy. What is he, does he know what he's signing up for?

Because you're not, not only are you, you have to put in, you have to get back there first. Yeah, exactly, not only have to put in all the work to get back there, and it's not to downplay, that it's easy at all, it's not easy. But at least you have muscle put it back there first exactly not only have to put in all the work to get back there and it's not to Downplay like that. It's easy at all. It's not easy. It's at least muscle memory with yeah But you least have that working to your in your favor and you and again Your wisdom and maturity and experience you you probably can get there faster today than what you were 15 years ago when you had less Knowledge. Yeah, so you got that working for you, but then to go beyond that is like bro

You're crazy. Like now you're asking you're really asking the next level what what are you yeah you know obviously I had all the injury challenges what are your challenges right now documenting this whole process have you found any challenges or is everything going smooth yeah um I think for me it's it's it's a put like if I want to crank up the intensity of bit, like I definitely feel the effects of that the next couple days and I've that's somewhat subsided a bit. So I've I feel like my recovery is getting better. I think that's the part that I've noticed a lot in terms of like if I do bring the volume

up or the intensity up like I, I've been able to recover and then a couple days later I can go at that kind of same intensity. Because the first month I was like, ooh, I'm just gonna do this light workout, following up that, because it was, yeah, it felt a lot more damaging. But yeah, I'm like, I'll get the signal

and the pain signal and the restriction signal. And then like my left shoulder started to talk to me and I was like, oh, that's not good. Because before it was always my right shoulder that I would get hit a wall. And I'm like, okay, I'm going to plateau because like this, I don't feel as stable and secure here to press more. And so it was like my left shoulder, I feel like I now have to pay a lot more attention to it. I'm like dancing this fine line of where I'm like right at that threshold of if I do more, I'm going to be set back. And so I'm right there now where I'm like, anything I do, I'm just like literally toeing the line.

I mean, I love that. It's so cool watching yours because we are stylistically We're so different right? Oh, yeah, so I think it's really cool how you are You're doing a better job. I would say of like Forecasting what you're gonna be doing and why you're gonna be doing it. I was more like reactive I let the ideas like yeah, I did this today today I'm gonna do this because of that right? Mine was very reactive and letting people see how my brain works on the fly where you had a much more methodical approach of like these are the things I'm trying to accomplish yeah and these are the reasons why I'm gonna be doing these exercises so that audience which is really cool. That's cool

yeah yeah cuz they asked I mean nobody's really asked much about nutrition and I'm like I've done a terrible job of like, you know Try to communicate that I briefly but it's like really not yeah But you did communicate it you did it in a per well, you're like listen I'm gonna hit my boost my protein up So I'll make sure I hit my protein and take like I'm supposed to and really for you It's hitting maintenance or surplus calories. You're trying to strong simple. Yeah, it is pretty simple It's like hit your protein intake, eat mostly whole foods.

Get strong diet is way easier than a get lean diet. Of course, there's way more room for error. You're okay if you overeat by 500 calories. That's actually good. Yeah, so no, I thought you communicated that. And then I saw, I got to see the stack that Sal put you on. Oh yeah, you saw that? The peptide stack.

Yeah, it's bio-regulator. It's bio-regulator so far, yeah. I'm wondering. Is bio-regulator different than peptide or is it the same thing? It's a peptide, but the it's bio-regulator. It's been interesting so far, yeah. I'm wondering. Is bio-regulator different than peptide or is it the same thing? It's a peptide, but the way a bio-regulator works is it's organ-specific. So this is how Jay explained it to me. So you'll take like a muscle bio-regulator.

It goes to the muscle, and what it does, it's called a regulator because it optimizes function. So it's not gonna give you superhuman, you know, it's not gonna push your muscle to the superhuman level, but it's gonna optimize its function. It sounds very adaptogen-like. Correct. Okay. What a great analogy. Yeah, we have to put it together. I'll try to wrap my brain around that too. So he's, there's one for cartilage for him, bone marrow. So cartilage, obvious, right, his joints, bone marrow for stamina, red blood cell production, blood vessel, pump, nutrient, delivery and muscle.

So he's on all those muscles. And then muscle, yeah. Have you been pretty good about taking him? Yeah, oh yeah, twice a day. So I'll do it before the workout and then later when I get home. He said to expect to notice a difference four weeks in. Okay, yeah, it's getting close to four weeks in. I've heard that. Okay, yeah.

It's getting close to four weeks. Cool. Yeah, dude. Yeah, so I'm gonna. I almost took him from you. I almost took him. It's interesting. I'm hoping, because like I said, my recovery,

I feel like I'm starting to kind of feel the difference, like the days in between, where I'm just doing lighter workouts, like trigger sessions, and it's feeling like it's yeah I'm getting my strength back. Now because you have a very specific strength goal of a push press are you taking away other area are you like cooling off on the legs right now because okay so I was wondering if you.

That's funny yeah because I just kind of addressed that in the so this is month two and I'm like this is kind of you guys are gonna see a lot of boring, repetitive skill type sessions where I'm like really just hammering the push press itself. Yeah. And doing that at like 60, 65% intensity. And yeah, I did duty legs on one workout, no legs. And I was like, oops, forgot legs. Yeah, I don't need, you know, so I'm not really

worried about like I'll do it just to kind of keep overall strength. Yeah. For people to understand though, yeah, but people need to understand it's not that someone might be confused. They might hear this and say oh it's because you don't need legs so you're not wasting your time. No, no, because it takes away from your body's ability to adapt to the volume that you need somewhere else. Thank you. So that's why. So you have to be careful with how you manage your total volume. So it's not like I don't need legs. He needs legs for push press. But he needs it. This is why these series are so cool I think. I mean it's been

again it's been really interesting even from my perspective right being a trainer and understanding this like I still enjoy watching you go to work like this and so and I see the comments everybody everybody is really enjoying and understanding this, I still enjoy watching you go to work like this. Cool. And I see the comments. Everybody is really enjoying it. I hope you're getting ready because I feel like you have to. No.

They're going to want to follow up for sure. They are because it's just, you know, it's what it's really done. It's done a really cool job of highlighting how different we are. Yeah. Agreed. And the way we approach it. It's cool the way you think and how you're processing You know, yeah happening for your journey the same like I'm and I'm even that's right even myself I guess it I'm enjoying the journey watching it from your perspective because it's just like oh

I wouldn't have thought to do that That's I like that like, you know So and I think that's what people are getting the takeaway and hopefully if you're somebody who listens to the show and you because I know Not everybody likes all of us You hopefully you like all of us and want to see everybody like sure Maybe that's why it's going so well Maybe once you go go see some more hate again low numbers, but they're strong Slim so funny you say that cuz it's just like, you know, my videos might have

got more views on it, but I guarantee I got plenty more haters that are watching just to talk shit, dude. You know what I'm saying? Like, yeah, you're a hater. Yeah, the haters just kind of like, ah, not even worth their time. Yeah. All right. Peace out.

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All right, back to the show. Our first caller is Gustavo from Colorado. Gustavo, what's happening? What's going on, man? What's up? It's an honor to speak to you guys. Yeah, I appreciate it, brother. How can we help you out?

Sorry, I'm definitely very nervous. So I recently started a new weight loss journey. I've, uh, I've been pretty big my whole life and recently it just trying to like set a scale for where I'm at like strength wise what would be really good like PR sets to look at overall just to like generalize like strength growth over like the next year oh uh squat deadlift overhead press bench press those are the big ones those are the big big lifts those are the big lifts. Yeah, and I would even throw in a lift that you feel like you need to work on, something that you're like,

okay I need to practice this lift and kind of monitor that, but the big lifts are great ways to monitor your strength gains. Is that answering your question, or was it something else? Absolutely, I was just gonna ask real quick, so when setting a pr how does how does Because I guess I probably you know could have researched it through all your videos But when setting up a pr what's the best way to?

Like set a base pr and then move up from there. There's there's a couple ways to do this Now one way is the traditional one rep max. We could do a multiple rep max. Yeah, and that's cool, but when you go for one rep max, there's a higher risk of injury with that. The easier way is just whatever a MAPS program you're following, let's say you're doing MAPS anabolic in phase one, what weight did you move for squats, deadlifts, overhead press, and then the next time you come back around.

So say when you get back to phase one again in maps, anabolic, what weight are you using now? And that's, that will indicate a PR for you. And without you having to chase like a one rep max, the risk versus reward for someone for a one rep max just isn't there. I mean, if you were competing in, in powerlifting, there'd be a a different story but you're just trying to get in the best shape of your life. It's not worth it. It's not worth trying to you know do a one rep max to find out where you're at. You're far better off just following a program as it's laid out when you come back around and you're in that same phase

again. Where are you at? Are you stronger? Are you moving more weight? The same weight? Less weight? And if you're moving more weight, you're PR and you're you're you're heading the right direction. That's that's a better way to approach it. Okay, okay. So, so for my next question was, I am currently sitting at a pretty heavy weight. And sadly, not much of it is muscle. But um, I was wondering about like more or less the difficulty of like maps 15 I know I can I can uh Lower the weight as needed or anything, but I really I have yet to get it, but I was wondering Would it be uh?

Difficult for someone who hasn't worked out In probably two years. No, that's a great No, no, but we have a progress. So, okay, so you haven't worked out in two years, No, that's a great. No, no, but we have a progress So, okay, so you haven't worked out in two years, but before that you worked out consistently Before that I was consistent for about two years hitting the gym because I had it like a really great schedule and everything Okay, and the reason I was looking at a maps 15 was I was trying to get back into it, but I'm a truck driver and So I'm usually out 12 14 hours a day and then when I get home, you know

I usually have two or three hours before I have to go right back to bed So I saw that you guys talked about how doing two two to three workouts instead of sitting For an hour at the gym is just as beneficial. Oh, yeah, you just do it consistently Yeah, so I'm I started that in December and I've started keeping routine and I really want to start looking to Maps 15 because you know the 15 minute workouts I feel like would be Available for my like schedule. Perfect. Oh, yeah No, that's perfect. Yeah, I love that. Just watch your technique and form,

go make sure that you perfect the technique. That's the most important thing. That's a great routine to start with, absolutely. The only thing I'd add to you that will help this is make a conscious effort to get some walks in as much as you can, right? Because I know, truck driver, you can be sitting down for hours at a time

and trying to make a conscious effort, even if it's just like a little 10, 15 minute walk after you, if you pull over to have lunch or something like that, if you can give yourself a 10 minute nice little walk, that's it. And then get back in the truck, like try and create some habits like that. Also with map 15, that's, that's the perfect combination for you. Yeah. And if, do you have a suspension trainer, TRX or anything like that? Because, uh, in, uh,

as far as weights and everything else I have a set of dumbbells and I'm trying to increase the weight at home and then Yeah, just just walking out and going to the park and that's That's what I do so far But I definitely want to go to the gym Try to set some PRS because I made a bet with a friend and by the end of the year the goal is to lose 40 pounds yeah I'm down 10 so far from the beginning but I don't want to just look at the scale I want to be able to like actually see physical strength attributes and you know I want to I want

to make it stick and not just to be a goal something I do for the year you can assure you could do 40 by the end of the year. What happens if you don't do it? I actually, I have to get a haircut and my hair is incredibly long right now. So by the end of the year, if I don't lose 40, he gets the opportunity to cut my hair off. I love it, dude. That's awesome.

Yeah, challenges. Hey, 40 is very doable in a year's time. It's very doable Especially if you go about it what I was just saying like the math 15 and get some walking in do that first blueprint, too That's why I brought that up because you know, it will help and be handy for you You can attach to your truck pretty simply like it's simple in terms of like get up and go So if you want to hit like one quick workout while you're even out on the road, you know, TRX is going to help that. How's your diet? So I've actually, I've gone through some of the things

because I've been listening to you guys for a couple of years and I've started this year, I guess the end of last year, really focusing on like switching how I eat, trying to get my protein in everything and trying to listen to how I feel because before then I just kind of, you know, I would eat until I couldn't eat no more. But I'm trying to focus on like getting protein and not over stuffing my face. Okay. All right. I mean, just start with hitting protein targets. Don't eat processed foods.

That'll, that right, those two things right there, if you're consistent, we'll probably get the 40 pounds off you without having to do anything else. I'll have Doug send over a Maps 15 because I don't think you have it yet, right? No, I was gonna get that one. And then I also, I saw that you guys had

like a beginner's program with the intuitive nutrition guide. Yeah. Uh, I was, I was going to get that one as well because I, you know, I've listened to you guys for a couple of years and I really love everything that you had to say. Um, I just, I fell off of working out because I was doing the gym for about an hour. I got into it and I got consistent, but then I switched jobs and then just

finding time to work out. That's what really kind of like ended that whole workout session. Yeah, so MAP-16 would be perfect. Follow the two things I said with nutrition. No processed food. Try to hit protein targets. So what's your perfect body weight do you think for you? What's your perfect body weight do you think for you? So I've talked to a couple people and they said that a healthy body weight for me would be 220. Okay. And that would be still a little bit on the pudgy side but I'm just, I think that even then that seems like it would be hard to hit. Hit 200 grams of protein a day. 200 grams of protein a day and don't eat processed food.

Eat the protein first. That will take you really far by itself. Okay. And then, so as I'm trying to progress in this journey, how would you guys go about focusing on not paying attention to the scale, because I, you know, like I said in the beginning, I do want to focus on the strength gains and how I feel overall and not just on the scale, but at this point it's- But you got a goal of 40 pounds. So here's what you do. Looking at your strength while you're working out,

you'll see that. Hit 200 grams of protein a day, don't eat processed foods, weigh yourself once a month. Not every week, because you're gonna get fluctuations every week, but every month. So once a month, weigh yourself and see where you're at. Okay, and then, so in setting a PR, would you recommend like five sets of the heaviest

that I can get within five sets. You know, if you're, look, if your goal is strength, fat loss, feeling good, I'm going to steer you away from trying to chase a PR, just get stronger. Just get strong. It's a momentum. It's going to happen, bro. It's going to happen. It'll happen naturally. If you, if you focus on the things that Sal's saying with the protein, no process food and just be consistent with your workouts, the PRS will come. Yeah. They'll happen naturally. If you focus on the things that Sal's saying with the protein, no processed food,

and just be consistent with your workouts, the PRs will come. They'll just come. And what'll happen is, as you get back to phase one of MAPS 15 and you're doing an exercise that you did just two months ago, you're gonna see you're gonna be stronger. So you'll be hitting PRs.

Yeah, don't chase PRs. You'll see that you're stronger. It's good to get stronger, that's great. But chasing a PR at this point, I don't think is a good idea. OK, all right. So just change my mindset on the focus. Yes. You got it.

Yep. Hey, I just want to say thank you guys. I appreciate all you guys do and all the information you put out. It's incredibly valuable. And you guys make it funny. So thank you guys. That's what you do. Appreciate it, brother and you know you guys make it funny, so thank you guys That's what you do. Good luck brother. Thank you, man Bye

You know, it's um, it's I think people can often have a tough time believing That just doing those two things will have a big enough impact like why you know cuz I could tell he's like what else do I? Need to do what else I mean, It's just consistency with those two things. That's it, that's it, because that's hard enough. That's hard enough. To consistently hit your protein intake, avoiding processed foods is a challenge and a half for 99% of the population.

So, and that does so much. So instead of thinking all these other things he could do, it's like, you just focus on that. And this is where I like, like the strategy I always had was I'm going to try and string as many of these perfect days as I can. If hitting my approach and you take no process, the inevitable happens day 12. I mean, ah, rough day. Okay, cool. New goal is 13 days or more. That's right. And then I just keep doing, I just keep playing that game of I can do more days in a row, I can do more days. And then when you pull back six months later, you've strung quite a few of these 20 day, 30 day runs

at perfect eating and hitting your protein intake and showing up to the gym and you'll be blown away at what you see. Our next caller is Sam from France. What's up Sam? What's going on Sam? What's happening dude? Hello, how are you? Good, how are you doing? Very good. So I'll jump straight into it. I had a question, I was on about a year ago about my squats mechanics and it's somewhat related to that. So I had a question whether it would be wiser to focus on unilateral training, so like lunges and split squats, rather than just doing bilateral squats, because I feel like my squats really aren't there yet. So when I watch Justin or Adam squat on other experienced lifters on YouTube, squatting is really pretty. Mine aren't so great, even though I had a lot of help from the forum that criticized my form and all, but I feel like maybe it would be wiser to just focus on lunges or even for rowing or things like that. Because I can see my body moving maybe on a side rather than the other, maybe for rowing.

One of my scapula can't retract as well as the other. So I just wanted to know what you guys, what your guests take on this one. So Sam, it depends on what the issue is. Now what you said with your upper body, yes. So if you notice your one scapula is not retracting like the other, unilateral training will be good for that. But if you go to your squat, it depends on what the issue is with your squat. If there's an asymmetrical shift, if you notice one knee caving, if you notice pain on one

side, unilateral training, a season of that is a good idea. If it's just that your squat isn't good generally, then practicing the squat is the best thing you can do. So it really does depend on what the issue is. So what are you noticing with your squat? What's the issue with the squat? Yeah. It's like really my ankle mobility is really not that great. So what I meant with that is not that I find one side of my lower body is more developed or stronger necessarily, but more like that I can get a fuller range of motion with lunges and

Bulgarian split squats and all that stuff. So With squats I have to stop before if I stop before my butt wings Then it's like a little bit lower than power that but it's I feel like it's not the I'm not getting the best results from the from the squad It's not it's never a bad idea Sam, that's not bad. It's not It's never a bad idea though to do unilateral work. It's never a bad idea. It's always that's always a great Strategy, I think everybody should run a training block every year with a pure Unilateral training block but to Sal's point if we don't practice the squat We're not gonna get good at it like you're doing a lot so if the goal is you want to get good at it well then we we

also want to continue to kind of work on that again you could take a break from it from a little while and go to some unilateral work but then when you come back we'll probably still have those same challenges if we're not doing the mobility work for your ankles and we're not practicing the squat so it really depends on the goal I mean what you want how long have you been work for your ankles and we're not practicing the squat. So it really it depends on the goal. I mean what you want. How long have you been squatting for? Like two years. Yeah. Below 90 with good form is good. You know but as to grass is a great goal. Very difficult. Takes a long time for some

people. A long time for some people but below parallel a good some people, but below parallel, a good technique is good. So work on ankle mobility, spend 10 minutes on like combat stretch before you get into your squat, and then continue to practice your squat and challenge it incrementally. So one way you can do this, by the way, is you can get down to below 90, where you notice right before your form breaks down and pause there.

Hold your position there. Challenge your ankle mobility. Tighten your muscles up. So stop at that bottom position for four seconds and then come up. That'll help you little by little get better depth. Yeah, if you do end up doing a block of unilateral training, that would be the move is really to go through those movements very, very slowly and hold those positions because it's gonna stress

that instability quite a bit. You're gonna notice a difference from one side to the other, which in effect is gonna go ahead and strengthen. And what you're doing with mobility moves, you're actually also gonna be able to accomplish strength-wise with unilateral training. So it's going to be worth your while to at least go through a stint of that. Sam, do you have a map symmetry yet?

Yeah, I do. I run it like maybe a year ago. Oh, good. Yeah, yeah. There you go. Once a year. You'll feel the solid, sturdy foundation that you're going to have going into bilateral again for sure.

Yep. And then would you advise to add some days of just practicing squatting? So for example right now I'm running a brick advanced for the second time and there are days where you don't lift as heavy or you don't squat and maybe I thought maybe you could add like just an hour of squatting for like two days a week or maybe one day a week? No, too much. You know what you do? Is on your, just in your regular day, get into a squat position with your body weight and challenge your ankle mobility and that's it. So no resistance, just your body weight, you know, wake up in the morning.

And just sit comfortably and rest in that position. Yep. Wake up in the morning, practice for five minutes. Later in the afternoon, practice for five minutes. In the evening, practice for five minutes. Little ankle mobility, little, you know, practicing body weight squat, that's it. Right, yeah, it's just so challenging, the ankles. It feels like it's just stuck and it's not gonna move.

Yeah, totally. Yeah. That's a tough one for most people. It takes a long time. That's right. I'll keep working on it. Okay and then I had a follow-up. I really track like everything I eat and I realized that in the past few months my nutrition has shifted from a higher fat to higher carb. So it's like only whole foods, so potatoes and rice, but it's like 300 to 500 grams of carbs and sometimes 100 grams of sugar.

So I just wanted to know what you guys thought about with this macro breakdown be detrimental for my long-term health or is this a part of, I have to choose between performing and health because I don't know how good this could be for my body. If you're eating whole foods, I'm assuming that means the sugar is coming from things like fruit. It's fruit and vegetables. You're fine, dude.

And you know, here's a- Especially if you like that and you feel good on that. Yeah, here's the other thing too like you have performance and then you have longevity okay or health. There's crossover in between them. The more extreme you go on performance the further you start to move away from longevity. The further you move towards longevity the more you move away from performance. What's the main difference? The main difference, there's a few differences, but the main difference is total amount.

Performance tends to require more. More calories, more protein, more carbohydrates, more fats, longevity tends to require less. That being said, you look like a young guy, you're training regularly, if you're exercising regularly and you're lean, you're fine, you're training regularly. If you're exercising regularly and you're lean, you're fine. Yeah, you're totally fine. Yeah.

Yeah, that's the other part. I come from a place of like being a little chubbier and then I realized that I could use nutrition to become leaner and I became a little bit addicted to that and then I always feel when I try to gain muscle and I became a little bit addicted to that. And then I always feel when I try to gain muscle and I use the scale and take measurements to see if I'm doing the right things, when it goes a little bit north, then a little up on the scale or anything, then I always feel like I'm going back to this old me and it's like difficult for me to stay

not to stay consistent because I do stay consistent but it's difficult to keep the course and try to gain weight try to gain good weight because when I do it this way it's gonna happen I'm gonna gain a few pounds and I always feel like it's it's fat and it's not lean mass so yeah it's you know what you know you got to do you gotta stop weighing yourself for a little while and you gotta stop both stop tracking and stop weighing yourself for a little while and go a couple months where you're just kind of eyeballing it you know where you're estimating you You got to get away from that a little bit.

I can already tell with your consistency, your age, the way you're talking about it, that you're gonna start veering into the obsession if you're not already there. Yeah, so yeah, so I would stop tracking, stop weighing yourself. It's okay to go to the gym, look at your strength, and then try to estimate, just estimate. This looks about right, this looks about right, and stay there for a couple months. Is that scary? It is a little, but you know, I heard this message and I thought maybe, why not try it, but when I thought about it, I thought maybe,

sure, it's a good idea for my long-term health, but then if I don't perform at the gym, is it because I didn't sleep well or I didn't track this or I didn't eat enough proteins or carbs or maybe if I don't track and everything, I can't really know what's so what's the issue. That's okay. You're fine. Yeah. Yeah.

You're good. You'll start feeling your way through that. Yeah, yeah. Sam, how old are you? I just turned 20. Yeah, you got to get away from what you're doing. Yeah, stop tracking, stop weighing yourself, go to the gym, enjoy yourself, estimate things. You can go back to it, but take a couple months of this strategy. Take it because you're watching it with a microscope. And so what happens is you're taking something that's healthy, that can take stress away,

it is now becoming a stress. You know what I'm saying? Let me ask you this, does your family say you're obsessed? They don't say that. They say I'm disciplined and consistent. But sure, it's the same thing. So... Yeah, stop weighing and tracking for just 60 days. Do that.

60 days. Yeah, I can do that for sure. Good. You want to get back on the show in 60 days? We'll follow up with you. All right. Let's see what happens. We're watching you, Sam. Thank you. You got it, man. We'll talk to you in 60 days okay? Okay sure. Have a good day guys. See you later buddy. He's a good kid. Do you notice when he talked about the

perfect squat he referred to Justin and I? Yeah of course. I did notice that. But he didn't say perfect though. Oh he did. He said beautiful. No, no. He said pretty. You guys have a pretty squad. We're really listening. That's real pretty, guys. It's true. I mean, I'm glad I don't have a pretty squad. I'll take that. He's overthinking everything.

Pretty awesome. Oh yeah, so I wanted to know how old he was. I was like, oh shit, he's like 20 years old, man. He's, eat whole foods, hit your protein intake, lift weights consistently. Five years, for the next five years, you're gonna build muscle. You know what I'm saying?

So you're cool, bro. It's gonna happen. Yeah, it's just gonna happen. Eat when you're hungry. Just keep lifting. Be consistent, hit those things. You're gonna be fine. It's so funny how some people,

you gotta push them to track, and other people are like, stop tracking. It just goes to show the individual variance can be so wild. Totally different personalities. Absolutely. Our next caller is Kimberly from Louisiana. Kimberly, what's happening?

Hi Kimberly. Hi Kimberly. Hey everyone, I am so excited to be here. I started watching y'all's show a few months back, been watching it more and more, and y'all have been helping me out. So I appreciate it and I appreciate being here today. Awesome. Thanks for coming. How can we help you?

Great. So I have two questions. My first question relates to body mechanics. I am not a tall person. I'm about 5'3", but apparently I have a relatively long torso. I only know this because a doctor told me a few years back prior to getting boobs. And so, he said I had a relatively long torso. I'm wondering if that is affecting how I feel doing certain exercises, especially like squats and the like. I'm trying to take the advice in meant for short people, but it occurred to me recently that maybe I should be incorporating advice meant for tall people. Maybe it was different for me. Is my theory off-based? You're not off-based. When you squat, do you feel like

your chest falls forward a lot? How do you feel when you squat? I've been really working to try not to let it fall forward. I think I'm doing better with that, but it just, all of it feels awkward from, from just from my knees up to my shoulders. It just feels like I'm not doing something right. And I'm using the Smith machine mostly. Um, I don't, I don't know. I don't. How long have you been lifting weights, Kimberly? Off and on for about a year and a half, mostly on.

Okay, that's good. But I've been more and more consistent over the last three or four months. So limb length is something to consider, usually when it's extreme. So if you fall within the, like if you have a really long torso where it's like, man, like Michael Phelps. You know, Michael Phelps is like, what is he, 6'5", and he's got legs, like someone's 5'9".

Then you really need to consider that. But there are far more things that are more important to consider. Yeah, so I'd have people, first off, generally speaking, generally speaking, long torso is beneficial to most lifts. And you'll see this with bodybuilders, you'll see this with powerlifters, except for maybe in the deadlift. So generally speaking, you should be able to squat easier and press easier and do a

lot of stuff. But there's a lot of things that you also have to consider, like mobility, ankle, hip mobility, stability, strength, how well your muscles lengthen and contract, how well they work together, where limb length is like, that's the last thing, when I'm training someone, the last thing I would consider is limb length is like, that's the last thing, when I'm training someone, the last thing I would consider is limb length, unless it's really extreme, and 99.9% of the time, it's the opposite.

It's when I see somebody with really long legs and long femurs. Like a basketball player. Yeah, then I'm like, okay, yeah, we gotta look at squats and maybe modify and stuff like that, but I wouldn't worry too much about that. I would look at your squat and you're like, okay, I feel it here, maybe I need to work on ankle mobility

or I have some pain in my SI joint. The other thing I would say is get away from the Smith Machine for squats. Yeah, use free weight squats, because that's not really a squat. You're kind of doing a hack squat, which is okay. But you want to use- Just on a fixed track, you want independent.

Yes. Yeah, I'd rather see you do half the weight free weight than to put more weight on the Smith machine. That's right. You'd be far better off, you'd get more benefit from the free weight than you will the Smith machine. There's an instability component when you have free weight. You know, if it is a long torso thing,

sometimes what will feel a lot better is a low bar squat. So that's something that we could do. I also, I'm gonna have Doug put you in the private forum because we could for sure solve this if we watched you squat. So I'm gonna have him put you in the forum. This is how people use the forum a lot, is they'll video their exercise

and then ask for feedback from us and the other coach. There's a lot of coaches and trainers in there also that will give great advice. And then we'll get to the bottom of it because right now we're kind of trying to guess Oh, well, maybe this or maybe that it's like if we see you squat I will be able to do some of it now even though you have a barbell if you could I don't know what you're using Right now to record yourself, but if you could Move the phone or whatever back do a bodyweight squat We might be able to see what's a little bit of what's happening.

We can try. I am using my phone. The only thing is your shoulder mobility I'd like to check. Well yeah, that's not a barbell, right? But I don't know if we could do this with you holding it like that. But we'll give it a shot.

We can see your lower body though. Do you want me to front face it? It doesn't matter. Let's do side face. And are you able to prop your phone up on something so we can see your? No, I don't have anything to prop it up. We're going to put you in the forum.

Yeah, let's do the forum. I'm going to have a, yeah, we're going to put you in the forum and then we'll get you all set up to do a recording on there. And the guys and I will for sure solve it. So this is a very, very soluble, it could be a handful of different things.

That's a good question. Yeah, let's do another one. I appreciate it. Okay, so I would really like to move towards competing at some point. I mean I'm not I'm not to that level yet. I'm wondering if that's just a pipe dream for me. I'm a single mom. I am a nurse and I work day shifts. I am so exhausted by day two or three of my work shifts. I will still get up and go to the gym before I go to work some days. Literally, I was like falling asleep between sets the last time I went to the gym.

It's not usually that bad. But I'll then have a few days off when I'm not working where I can go to the gym more consistently more regularly, and I'll get back into it I guess Or do y'all think it's a pipe dream for me to actually compete and I should just work on You know staying healthy doing what I can more Can I be like, I mean it's going to be a hobby. Basically, can I ask? Can I ask can I ask what uh, what draws you to it? Like what makes you wanna do it, just out of curiosity? Just for the fun of challenging myself, seeing what I can do.

The grind. Yeah, I guess that's it. Just challenging myself. You could totally do it, Kimberly. You look like you have good genetics. I think you probably have the work ethic. I don't think you should do it though. I think what you're going to find doing it by being a mom, being a nurse, trying to stay healthy, what you're going to find is body image issues. Yeah, body image issues are going to sky healthy. What you're gonna find is body image issues. Yeah, body image issues are gonna skyrocket. That just happens to everybody.

You're getting on stage, people are looking at you, studying you. You're gonna sacrifice time. It's more demanding than you'd probably realize. You're gonna sacrifice time with your family. And the reward you'll get from it is actually so much less than what you're gonna put out. And it's probably gonna mess up your hormones.

I don't know, a single woman, that's not true. Rarely does a woman do a competition and not come out with destroyed hormones. That take months to do. You can get yourself to that level, like, you know, aesthetically and your physique-wise. You don't have to step on a stage. There's nothing healthy about it.

I would rather see that, right? I'd rather you consider hiring a trainer to take you to that level of a physique for the, because I respect the, I want the challenge, let's see how far I can take this goal, but hiring a trainer to take you to that, like I would totally do that with you if you were a client of mine.

I'd say, yeah, let's do it, let's get ready for it. We don't necessarily have to get up on stage, we can set the goal of let's get yourself in bikini competitive shape and let me take you. Because what's great about that is if I'm coaching you through that process, as we're going through, we're communicating on a regular basis. And if I see something that is not healthy or not good,

I'm going to tell you, I'm going to be like, you know what? As much as I know you want to keep pushing right here, Kimmy, you've had a crazy work week, you got a lot of stuff going on right now, we're gonna scale back a little bit. That's the right thing to do right now. And what happens when you set a date to get on stage, that goes out the window,

because you have to present. So you start to ignore things that are really important to be aware of as you're trying to not only get in shape but also stay healthy and also take care of a kid and run a career and all things you got going on. So I totally like the idea of you know I don't know if you if you can do that or not or hire a trainer. We have trainers here that can take you through that where they could take you through that process and then

again they're there they'll always keep your health as the number one focus. And so if they feel that, hey, all these signs are pointing that we need to scale back, they'll scale you back and then they'll get you going again when you feel good again, versus, hey, in July 7th, we have a show. There's no compromise, yeah. We have, you know, there's no flexibility, that really. And it's like you end up and what ends up happening with my bikini competitors is at, they end up at all costs, uh, pushing their bodies just to get on stage for a minute to look this way for a second.

And then along the way, the things that Sal said hormones crash and they get all this other issues. Yeah, it's just not, it's not a healthy pursuit. Uh, but we could definitely, you know, I mean, I could totally take you to a level of like you've never seen before and we could do that, and we could do that pretty healthy. We don't have to get... Love that advice. Yeah.

Okay. Yeah. All right. We'll have somebody call you. We have some coaches that we trust. That's one point. Cool. I like that. Very insightful and eye-opening. I hadn't considered all of that, so thank you. I'm excited about investigating further. I'm definitely interested in the idea

I've thought about getting a personal trainer. So yeah, I'm excited about seeing what more I can do there. You know what we could do even, just to make this fun, because I think there's a party that likes the competition aspect of it. Let's have, if you end up working with one of our coaches, because we trust them, the problem with coaches is some of them are not great.

So we have someone that we really trust. Why don't we have you back on in 90 days and let's talk about your progress. So now you have a little bit of a goal. We also trust that they're not gonna make you do anything unhealthy. And let's see what happens. That is very exciting.

I love that so much. Thank you guys for all of this. I'm looking forward to seeing y'all in 90 days. All right. Awesome, thanks for calling in. Excited for you. Thank y'all. You got it.

Bye-bye. Good, I'm glad we were able to help her out. Man, competing is probably one of the most unhealthy things you could do. And so, I'm glad she asked us before trying. Yeah, because it'll, listen, crushing your hormones as a woman especially is terrible, it's terrible. And then it takes months of taking time off.

And feeding your body, oh God, it's a nightmare. Especially if you're a nurse plus a mom, come on. Yeah, you got so much already going on. Nurses are already tough to help out because of the- That's a high stress job. Yeah, high stress, the work hours. Then you're a mom, the work schedule and hours. And so that already presents enough.

But we can, like, you can totally, and I used to, when I was documenting that process, you know, I was communicating to people as I was going through it, that hey, by no means do I think that competing is healthy, but I'm gonna stay healthy relatively most, through the whole process, till towards the end. Like, you can get really far.

That last bit you ramp up. Yeah, you can get really far. That last bit you ramp up. Yeah, you can get really far without crossing that. But you know, I will add this, this gives a little context, Adam. There's a couple things too. You were not a single dad. And that was, at that time, that was what you did. That was your job.

Yeah, yeah, no, 100%. Could you imagine being a single dad, having a stressful job, and it's like, oh. And that's why we don't recommend it for most people. It's just not it's not a But I respect the hell I want to set a goal. That's right I do something why I said come back for support. So yeah, yes Well call and see what's up. Our next caller is Katie from Texas. Hi, Katie We're good, how are you? Well, thank you.

What's your question? So I was getting into it. When I squat, it hurts. Like I'm good up to like, I can do the bar. I can do all 20 reps and anabolic for the pre phase. But then when I get to, um, going up in reps, I can, I can do more reps, but I can't do any more weight because it hurts me to do more. Okay. Where, where do you hurt?

Um, my low back, my hips. Okay. Um, what are some suggestions? Yeah. How long have you been working out for? Um, off and on for 20 years, but recently just the last year or two, seriously. Okay, so what have you been doing for that year or two period? How long have you been strength training, strength training?

Strength training, strength training, um, six months. And I've just took like three weeks off. I've done half of the, um, I made it halfway through anabolic once. And then I, something came up like my dad had surgery and I had to fly to Michigan. So, okay. You know, we might, we might want to move to a unilateral style of training for a little while.

Just to get things balanced out. Yeah. Mm-hmm. That's a good way to balance things out If you have map symmetry because we could send that to you. I do not have that symmetry All right, let me send that to you And now the other thing you can now you'll get that okay, so you'll have it Here's the other thing you could do you can stay in pre phase of anabolic forever Here's the other thing you could do. You can stay in pre-phase of anabolic forever. Like you can stay in there a long time until you get really good at those lifts

before moving through phase one, two, and three. So pre-phase says three, four weeks, but stay in there if you need to for as long as you need to to get good at those exercises. Kenny, I'm also gonna have Doug set you up in the private forum also. Okay, thank you. This way we can keep an eye on you and help you out so you don't have to wait for a phone

call the next time you've got a question about either the programming or something you feel or you notice. Yeah, the boys and I can can help you through that. I definitely think map symmetry is a good choice for now that'll that'll help out. And then and then when you get back to squatting, you know, let us know how you feel you could even do a video of you doing the movement so we can see it and then we can be, we can give you good advice from there. We'll be able to tell like, oh, you need to work on some hip mobility or oh, there's ankle

stuff you got to work on and we can actually prescribe what you should be doing to alleviate any sort of low back pain or hip pain you're feeling. Okay. Yeah. Cause I was a couple of years ago ago I think a chiropractor told me that I had like a herniated disc. I don't remember which one. Okay. But my whole goal is to lose the weight so I don't have to deal with this pain. Okay okay yeah great yeah so so follow either symmetry or stay in pre-phase but we'll send you symmetry so at least have it. Yeah I like I like you doing symmetry and then and then Katie just check in with us okay just check in every every yeah 30 60 days. Let us

know how you're going and your how you're feeling any questions just let us know and we'll help you through this. I will. Thank you so much. You guys are awesome. I love watching you guys watch like every episode. Thank you so much. Appreciate the support Katie. Thank you. You got it. Bye bye-phase is in there to get you ready for the rest. And if you're not ready for the rest, you just keep going. Yeah. You just keep going in pre-phase. I had clients that I trained.

Keep practicing it, yeah. Yeah, I had clients that I trained in a pre-phase style of training for a year before I moved them to a phase one low rep style of training. Yeah, unilateral work would be really good for her right now. And then, this is what, the second person today that we've had this, I mean, to me this is one of the most valuable parts of the form, I'd say. Obviously it's got a lot of other values too, but you know, when you're questioning your

mechanics on an exercise, it doesn't feel right. Like, I mean, this is how we use it. There's all kinds, besides us, there's all kinds of other great coaches and leaders. You have Dr. Brink in there, you have Jordan Shallow in there, a ton of other really educated trainers. And so you use that forum to post up a video of you squatting, deadlifting with that, and we'll get to the bottom of it. If I can see this lady squat, if I can see Katie squat, I'll be able to tell her what she needs to do. Right now we're just guessing, oh, this could help her try that but you get in there hips, ankles, spine mobility you know it could be any of the above. Yeah so get in there use

that use that form for that I think it's probably the the most valuable or one of the most valuable things about it. That's right look if you like the show come find us on Instagram Justin is that mind pump Justin I'm at mind pump to Stefano Adams at mind pump out. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming

designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee

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